Resources

Healthy-Living-AppleLiving healthy can seem daunting and overwhelming.  Below are some tips & tools to help.  As a general rule;

5 tips for healthier living

  1. Drink at least 2 liters of water a day (an additional 8oz per 10lbs over ideal weight or BMI)
  2. Stick to REAL and whole foods at least 90% of the time (more if you can)
  3. Reduce or eliminate sugar and salt from your diet (this includes processed foods)
  4. Get at least 7-8 hours of sleep a day
  5. Move (exercise) at least 30 min per day (yes..everyday- and it can be anything…hiking, biking, swimming, walking, yoga, cross training, whatever!)

What is the best way to eat? 

I am asked this all of the time.  I eat 90% of the time foods high in fiber, low on the GI index (low sugar) and plant based.   Why do I eat this way and what are the benefits?

Benefits of Low GI eatingThe carbohydrate within low glycemic foods is released into the body slowly. This helps to keep your blood sugar levels stable and you will feel fuller for longer between meals. Low glycemic foods will help you to maintain your weight, reduce your risk of heart disease, improve your cholesterol levels and prolong physical endurance.Benefits of high fiber eatingFiber is not absorbed by the body but provides the bulk or roughage to keep your bowels healthy. Fiber is essential for the body to maintain regular bowel movements. If you do not get enough fiber in your diet, you could suffer from constipation. According to the U.S. Department of Agriculture, a healthy adult should have a minimum of 31 g of fiber each day. Fruits, vegetables, grains and beans are all natural sources of fiber. You can increase your fiber intake by swapping white bread, pasta and rice for whole-grain or brown varieties or by adding fibrous fruits and vegetables to your diet.

Examples of low GI/high fiber foods

Most fruits, vegetables, beans and grains are natural sources of fiber. Most of these also have low glycemic index values. Fresh pears for example, contain 4.3 g of fiber when eaten with the skin on and have a GI of 42 (GI ranked 1-100 with 1 being low and 100 high). Other high-fiber fruits with low GIs include apples, bananas, oranges, prunes and dates. Also try peas, bran cereals, whole-wheat English muffins, whole-meal spaghetti and almost any type of bean.  Source

It is important to note that people sometimes require specific meal planning and may not be able to follow the same outline as above.  Lifestyle, hormones, sleep schedule, etc. affect the way our bodies digest and store fat.  If interested in a specific coaching plan to start your healthy eating (and/or weight loss) journey, including specific meal planning and recipes, check out my coaching program.

Why Plant Based?

I think there is one thing we can all agree on- that more whole, plant-based foods means more antioxidants, more nutrients, vitamins, minerals, less damaging fat and more fiber.  Many people freak out when I tell them I don’t eat meat.  I am not going to tell you, that right now, to be healthy, you need to give up the cow. Or the chicken.  I did, for me.  I believe in it and here is why.   I can tell you this- by switching to a plant based diet, I have seen incredible things happen.  Being diagnosed with Celiac and Lupus (and anyone who has heart disease, diabetes, high blood pressure and more- or prone to it- listen up) I have found this lifestyle to be incredibly healing and invigorating.

My gluten free flour blend:

flourblendpicIngredients (makes about 4 cups):

  • 1 cups almond flour, sifted*
  • 1 cup rice flour
  • 1 and 1/3 cups tapioca flour/tapioca starch
  • 2/3 cup coconut flour

Measure one cup of almond flour, and sift it*.  Add the tapioca starch, rice flour and coconut flour, and fluff with a fork to combine.  Sift the mixture two or three times to evenly distribute the flours.  If you’re not planning on baking with the flour blend within a few days, store it in an airtight container in the refrigerator or freezer.  It should last for several months, but check the expiration date on your bag of almond flour.  To bake you will still need to use the allotted baking soda or baking powder needed.

Links to sources I use

Celiac Disease Foundation

Forks Over Knives (recipes, information and more)

Lupus.Org

One thought on “Resources

  1. Pingback: Become more powerful with these five steps | Happier, Healthier You

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